Functional Fitness

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Happy Monday., I hope everyone watched some of the competition this weekend. Absolutely impressive and inspiring. Rededicate some of that motivation back to yourself for your own training and development. You never know what could happen if you work hard

A. Strength

BS 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Metcon

3 RFT

100 DU, 20 pull-ups, 20 WB (30/20)

C. Accessory

KB Bulgarian split squat 3x10

Weighted chin ups 3x6

Good morning 3x8

D. Gymnastics

10 EMOM

5 MU, 10 HSPU

E. Work Capacity

Row 10x250m, rest :30s

A. Strength

Bench 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Oly

PS + OHS 3+3@60%, 3+3@65%, 3x(3+3)@70%

C. Oly

3 position hang clean (high hang, hang, low hang) 5x2 @ 75%

D. Saturday Suck Fest

3 RFT

Run 1 mile, 30 clean and jerk (135/95), Row 2K, 30 snatch (135/95)

E. Accessory

Barbell farmer carry 5x50'

Weight vest ring dips 3x15

Hand clap pushups 3x15

Barbell curl 3x15

Functional Fitness

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Happy Friday. Lots of work today ranging from a common benchmark to work capacity intervals. We've done 3x1mile repeats in the past, so hopefully you're seeing some improvements. For the gymnastics AMRAP, we are focusing on our grip and core strength through pull-up and T2B. You must do it all unbroken on the bar for it to count

A. Strength

DL 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Strength

OHP 1x5@ 65%, 1x5@75%, 1x5+@85%

C. Metcon

Double DT, rest 4:00 between DT's

5 RFT, 12 DL, 9 HPC, 6 PJ (155/105)

D. Gymnastics

5 AMRAP, rest 2:00, 5 AMRAP

AMRAP unbroken 5 PU + 5 T2B

E. Accessory

Band face pull 3x20

GHDSU with MB (20/14) 3x15

BB Good morning 3x8

F. Work Capacity

Run 3x1 mile, rest 3:00

Functional Fitness

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45 min jog, E3MOM 10 pushups, 20 squats

Functional Fitness

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Happy Hump Day. Get after today's workout and enjoy the rest tomorrow. Lots of volume today, so adjust accordingly. We did this AAB workout back in February, so if you have been keeping track of your workouts, you should find it back then. Hopefully everyone has seen some improvement in the last 3 months

A. Oly

C+J 3+2@65%, 3+2@75%, 2+2@85%, 2x(2+2)@87.5%

B. Metcon

10 RFT

15 WB (20/15), 4 DL (315/225)

C. Accessory

Double KB Z press 3x8

Band BB Pendlay Row 3x8

Reverse GHD 3x12

D. Gymnastics

3 RFT, rest 2:00

100 DU, 20 C2BPU

E. Work Capacity

10 Rounds for max cals

AAB :60s work/:60s rest

Functional Fitness

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A. Oly

SN 1x3@60%, 1x3@70%, 1x3@80%, 1x2@85%, 2x2@87.5%

B. Interval

5 Rounds, rest 1:00 between rounds

Run 400m, 15 OHS (95/65)

C. Accessory

SA KB bottom up press 3x10

I/Y/T 3x10

Weighted chin up 3x6

D. Gymnastics

12 min E2MOM

1 set: 20/12 cal AAB, 30 push-ups

E. Work Capacity

Run 3x800m, rest 2:00

Functional Fitness

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Happy Monday Crew. Hope you all take a look at our website and check out our stickers. We're slowly adding more content and media to the page. We'll likely start putting out other information about training and health topics too. Stay tuned for new releases. 

We're re-starting our strength mesocycle again. This time, we are adding 10 lbs onto last week's training max. So, you will be doing .90*1RM+20 for this cycles training max to base your percentages on. Let us know if you have any questions,

A. Strength

BS 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Metcon

15 AMRAP

Run 200m, 10 DL (185/125), 10 bar facing burpees

C. Accessory

BB RDL 3x6 AHAP

DB Front rack box step up 3x10ae leg

Strict T2B 3x10

D. Gymnastics

12 EMOM

4 MU, 25' HSW, 16 pistols

E. Work Capacity

Row 3x1km, rest 2:00

Functional Fitness

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Cheers to the weekend and our weekly Saturday Suck Fest. Some oly work to start today's session out - lot of volume on the HPC + Jerk complex (you're going to be doing 3 HPC then 2 jerks per set). For the block SN's, set the bar to just above your knees and focus on finishing your second pull. Today's Suck Fest is some more preparation for Murph in 2 weeks. Finally, for accessory work, Poundstone curl is just one set of 100 curls (usually with just the bar) without setting down. Rest however you want, but you cannot set the bar down. Enjoy the pump

A. Strength

Bench 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Oly

HPC + Jerk 1x(4+2) @60%, 2x(3+2) @65%, 2x(3+2)@70%

C. Oly

Block SN (from knees) 5x2@75%

D. Saturday Suck Fest

3 RFT (wearing 20/14 vest)

Run 1 mile, 30 pullups, 40 ring push-ups, 50 WB (20/14)

E. Accessory

SA KB Suitcase carry AHAP 5x50' ea arm

Poundstone curl

Close grip bench 3x10

DB Chest fly 3x10

Functional Fitness

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Happy Friday, crew. Normal Friday work - DL and OHP strength work and plenty of training to choose from. The interval today is a throwback to the old days of CrossFit with Fight Gone Bad - 3 rounds of 5 minutes with 1 minute of rest. Enjoy the workout. Tempo chin-ups are following a 3333 tempo (3 seconds up, 3 seconds hold at top, 3 seconds down, 3 seconds hold at bottom). If you're unable to hit 5 reps, scale the reps as needed. Focus on good form and technique when pulling and emphasis a hollow body position and lat activation. 

A. Strength

DL 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Strength

OHP 1x5@ 75%, 1x3@85%, 1x1+@95%

C. Interval

Fight Gone Bad (total reps is score)

3 rounds:

1:00 Wallballs 20/14lbs
1:00 Sumo DLHP 75/55lbs
1:00 Box Jumps 20/16″
1:00 Push Press 75/55lbs
1:00 Row for Calories
1:00 Rest

D. Gymnastics

20 EMOM

5 bar MU, legless RC, 10 C2BPU, 15 GHDSU

E. Accessory

Tempo chin-up (3333) 3x5

Single arm bottom up KB walk 3x100'

sHSPU 3x10

F. Work Capacity

Row 3x1500m, rest 3:00

Functional Fitness

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Normal active recovery day activities. Get your yoga, stretching, myofascial release, and compression efforts in. As for the program, we've got some swimming and bodyweight exercises on the schedule. 

Swim 1 mile, every 2 laps, 10 pushups, 10 squats

Functional Fitness

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Hump Day. Push hard today and enjoy the day off tomorrow. Again, lots of work in the pieces today. Be smart in which pieces you choose and crush them. Shoot for the same pace on all 800's for the work capacity. It should be about your max 1 mile pace. 

A. Oly

Clean 1x4@60%, 1x4@70%, 1x4@80%, 2x3@80%

B. Metcon

3 RFT

30 DB front squats (50/35), 30 GHDSU, 30 pull-ups

C. Accessory

BB Z-press 3x6

Pendlay row 3x5 AHAP

Weighted chin up 3x6

D. Gymnastics

12 EMOM

50 DU, 20 pistols, 25' HSW

E. Work Capacity

Run 5x800m, rest 3:00

Functional Fitness

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Taco Tuesday coming in hot. Lots of volume today, so be smart on picking pieces. Attack the EMOM today and push as hard as you can on each piece. 

A. Oly

SN 1x3@60%, 1x3@70%, 1x3@80%, 3x2@85%

B. Interval

30 EMOM

8 power clean and jerk (185/115), Run 200m, 10 burpee BJO (24/20), 12/9 cal AAB, 20 WB (30/20)

C. Accessory

Klokov press 3x8

I/Y/T 3x10

Single army landmine row 3x10

D. Gymnastics

5 rds, rest as needed

10 C2BPU, 10 pullups, 10 T2B

E. Work Capacity

10x 30/25cal AAB, rest 1:1

Functional Fitness

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Happy Monday. We're back to our heavy max out set at 95%. Think about how many reps you're shooting for, and keep that in the back of your mind as you attempt your max set. Again, the goal isn't to fail, but to go for a 90-95% effort. Everything else is self-explanatory,

A. Strength

BS 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Metcon

10-20-30

Power Snatch (135/95), T2B

C. Accessory

BB Banded RDL 3x8

Double KB overhead lunge 3x10 ea leg

Ring L-sit flutter kick 3x15 ea leg

D. Gymnastics

3x3 AMRAP, rest 2:00

5 MU, 10 HSPU

E. Work Capacity

Row 7x750m, rest 2:00

Rest Day. 

Get your meal prep done and get ready for another week.

Normal Saturday game plan. Bench and some oly accessory work. Saturday Suck Fest is just what it is, a suck fest. 5 rounds of work. Make sure you pick a good pace for the workout and recognize that it's gonna be mentally tough. 

A. Strength
Bench 1x3@ 70%, 1x3@80%, 1x3+@90%

B. Oly
SN Hi Pull + SN 3+1@60%, 3+1@70%, 3x(3+1)@80%

C. Oly
Block hang clean (mid thigh) 6x3 @ 75%

D. Saturday Suck Fest
5 RFT
Row 1K, 5 Rope Climb, 10 DB man-maker (30/20), 15 thruster (115/75), 20 T2B

D. Accessory
Farmer carry 5x50' AHAP
BB Curl 3x12
Ring dip 3x15
Zercher carry 5x50' AHAP